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What you need to know when starting a plant-based diet

Jun 03, 2018

The number of people choosing plant-based diets is on the rise. If your son or daughter decides to join the ranks of vegetarians or vegans, is it cause for alarm? The answer, writes Nedahl Stelio, may surprise you.

When I was 18, I gave up meat. All of it. Just like that. And in the process, I gave my mother a minor heart attack. Not literally, but she freaked out – she couldn’t fathom how I would survive without protein and iron and all the things necessary for a human to function. She forgot we came from a Lebanese family and a fair chunk of our meals were vegetarian anyway. She was concerned I wouldn’t get enough nutrients and was staunchly against the idea. Naturally, I stayed a vegetarian for a good nine years.

This caused grief at every family gathering. What would they cook me? Did this mean a whole new menu? Why was the world going mad?

Years later I’m again a thriving meat eater. But I wasn’t alone. Vegetarianism is on the rise. A 2016 Roy Morgan poll found that from 2012 to 2016, the number of Australians whose diet was all or almost all vegetarian increased from 1.7 million to 2.1 million (11.2 per cent). A similar study the company conducted in New Zealand found the sharpest rise in meat-free diets among 14- to 34-year-olds.

You could blame Beyoncé, who has promoted a plant-based diet to her 115 million Instagram followers, but there’s also a growing awareness that overindulgence in meat is not only bad for the body but also the planet, along with increased concern for animal welfare. So what do you do when your daughter or son decides to go vego?

“You don’t want to have battles with your children; you want to provide foods that help,” says Professor Victoria Flood, an accredited dietitian with the University of Sydney. “There’s good evidence that a predominantly plant-based diet is a healthy diet.”

Nutritionist Jacqueline Alwill, who recently launched a vegetarian and vegan meal-delivery service, Brown Paper Eats, says the danger comes when people just cut out meat and don’t monitor their nutrient intake.

“Avoid resting on carb-rich meals such as pasta and tomato sauce, or pizza and cheese,” says Alwill. “Focus on whole foods and avoid using ‘fake’ vegetarian products, which have poor nutrient quality.” Basically, quit the ‘facon’ and eat real food instead.

Professor Flood isn’t particularly concerned with getting protein into the diet. “There’s protein in so many foods,” she says. “We generally consume more than we need and there are good sources like legumes, nuts, tofu, baked beans, soy products, dairy products like yoghurt and wholegrains like brown rice.”

The trick is to remember to eat these, not just live on Napolitana pasta and vegie stir-fries as I did. Instead of relying on food you used to cook and just leaving out meat, experiment with different ways to get nutrients in your diet.

“In each meal try for a balance of macro-nutrients – carbohydrates, protein and healthy fats – which will also help sustain energy through the day,” says Alwill.

“Add fresh herbs to boost vitamins, minerals and other phytonutrients. For example, chopped herbs with chickpeas, lemon juice and olive oil made at the start of the week to throw into lunches. Pesto to use as a dressing, in omelettes, or on a lentil pasta.”

Yes, she said lentil pasta.

But her best tip has to be using peanut butter for the likes of satay sauce and dressings. “Use a natural sugar-and vegetable oil-free peanut butter, and add lime and tamari to make a dressing or topping for stir-fry. Peanut butter is generally a winner with both kids and adults.”

Alwill also suggests adding pulses to roast vegetables for a main course, and then tossing the lot with some dukkah and greens.

“Being vegetarian doesn’t mean sacrificing flavour or interesting food. It’s a good opportunity for the whole family to try eating less meat,” she says.

And in this globally warmed world, that can’t be a bad thing.

Essential nutrients

Vitamin B12

“The big one not to miss out on is vitamin B12,” says Professor Flood. “If you’re eating dairy and eggs, you’re more likely to be able to get adequate amounts, but as a vegan it’s harder unless you go for foods that are B12 fortified like some soy products. Look to see if it has B12 in the ingredient listing.” Prolonged deficiency of vitamin B12 can cause cognitive decline.

Iron and zinc

“These are both found in higher amounts in meat products. Eat a range of plant-based sources like tofu, legumes, wholegrains, wheatgerm, nuts and seeds and even sourdough bread,” says Professor Flood.

Omega-3 fatty acids

Found in oily fish, nuts (especially walnuts) and flaxseed, among other foods, these are credited with all manner of health benefits, including reducing the risk of heart disease and promoting brain health.

Professor Flood notes that recent research points to the body adapting to lower amounts of things such as zinc, iron and omega-3 fatty acids. “As you eat less meat, the body begins to draw more of those nutrients out of the foods you are eating,” she says. “So it might not be as important to eat kilos of spinach to get your nutrients as we first thought.”

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